Black gram is essentially a black seed that is cylindrical and narrow in shape. A black coating or hull surrounds the white inside. This legume is sold in whole, split, or dehulled forms. The split form is the seed divided in half with a black and a white side, which is often called ’white lentil’. However, black gram is not a lentil. Authentic South Asian cuisine revolves around black gram. It is traditionally used in ’dals’, in which it is simmered, blended, and spiced. It is also used to prepare delicious stews and curries, while idlis and dosas are among the most popular black gram recipes in India that are made using its flour. In medieval India, black gram dal was also used for making crucibles (ceramic or metal vessels). The dal was used to make them impermeable. Black gram is a high-protein food and contains almost three times as much protein in cereals. This makes it a valuable protein source for vegetarians (1), (2). Let us discover more about its nutritional value in the section below.
Nutritional Information Of Black Gram
A 100g serving of black gram contains (1): Black gram is considered healthy for its high protein and fiber content. Moreover, it offers essential minerals like Ca, K, Na, Mg, Cu, and Zn in addition to various essential and non-essential amino acids. Black gram also has a healthy balance of fatty acids, tocopherol (vitamin E), and sterols (3). As a result, black gram offers a wide range of health benefits. Keep scrolling to find out what they are.
Potential Health Benefits Of Black Gram
1. May Promote Heart Health
Black gram contains protein, polysaccharides (complex carbohydrates), and neutral detergent fiber that help lower blood lipid (fat) levels (4), (5). A high blood lipid level is linked with an increased risk of cardiovascular disease, especially atherosclerosis (the buildup of fats, cholesterol, and other substances in and on the blood vessels) (6). Studies on rats have shown that black gram may reduce fat and cholesterol levels. It was found to minimize the activity of enzymes required for cholesterol synthesis, increase bile excretion, and decrease dietary cholesterol absorption (7), (8).
2. May Help Manage Diabetes
The fiber-rich black gram has the potential to lower blood sugar levels. This is because fiber slows down digestion and reduces the absorption of energy-producing nutrients, especially glucose, into the blood (9), (10). Studies observed that black gram extract had decreased blood glucose levels and increased insulin levels in diabetic rats. It was also found to protect and stimulate insulin-producing cells (11). It has been reported that legume-rich diets lower diabetes risk by improving blood sugar control (12).
3. Is A Good Source Of Antioxidants
Black gram is a rich source of phenolic acids, flavonoids, and condensed tannins, which have potent antioxidant properties. A study suggests that phenolic-rich foods, through their antioxidant activity, may help reduce the risk of cardiovascular disease, cancer, neurodegenerative conditions, and Alzheimer’s. The results also reveal that black gram extracts have age-inhibiting activity and can potentially be used as an ingredient in skin-whitening creams (13).
4. May Prevent Infections
A variety of proteins and bioactive components in black gram, like methyl ester, inhibit pathogenic microorganisms. According to a study, black gram has the potential to prevent the growth of pathogenic microbes like Klebsiella sp., Bacillus sp., Enterococci sp., Pseudomonas aeruginosa, etc. This popular legume may also help prevent the growth of fungi like Aspergillus niger and Candida albicans (14), (15).
5. May Promote Bone Strength
Black gram is ideal for building bones as it has a good balance of calcium and phosphorus. A diet high in animal protein and phosphorus may cause calcium loss. A low Ca/P ratio (low calcium intake and high phosphorus intake) may lead to excessive calcium loss in the urine and decrease calcium levels in the bones. Good food has a Ca/P ratio of >1 while poor food has a ratio below 0.5. Black gram has a Ca/P (calcium and phosphorus) ratio ranging from 0.68 to 1.19, indicating that it is a good source of minerals for bone formation (16).
6. May Protect Kidney And Liver
Phytic acid, phenolic acids, tannins, and flavonoids are some of the powerful antioxidants found in black grams. They protect the liver from drug-induced damage. These effects of black gram are also attributed to its ability to inhibit the activity of hepatic microsomal enzyme (present in liver). The saponins (natural compounds found in legumes) in black gram are also strong diuretics (help rid your body of excess salt and water). They detoxify the body by excreting sodium, potassium, toxins, drug metabolites, etc. This helps protect the liver and kidneys from the damaging effects of drugs (17), (18).
7. May Boost Immune System
The bioactive compounds in black gram stimulate the immune system by boosting the activity of its components. It is most likely that fatty acids, saponins, vitamins, and amino acids are responsible for these stimulatory effects. According to a study, consuming black gram extracts was found to boost the production of immune cells (antibodies) (19), (20). The health benefits of black gram are far-reaching. Hence, including this delicious legume in your diet can be a great choice. But how do you go about it?
How To Add Black Gram To Your Diet
Black gram could contain dust or small stones. Hence, wash and rinse thoroughly before using it. It is typically soaked for about five hours or overnight before being used in different dishes. The legume has a nutty, creamy, and bland taste when cooked. Here are a few ways to include black gram in your diet:
Make fermented dishes like idlis and dosas. Cook and puree to make delicious ‘dals’. These go well with rice or roti (Indian flatbread). Grind into flour and make confectionery, flatbreads, or bread. You can also make vadas and papads using this flour.
You can store black gram indefinitely in an airtight container in a cool, dry environment. Cooked black gram can be refrigerated for three to four days. This way, you can include black gram in your diet quite easily. In the next section, we list some of the best and easiest black gram recipes to try. Keep scrolling.
Popular Black Gram Recipes
1. Black Gram Dal
What You Need
Black gram: 1 cup Onion (chopped): 1 Tomato puree: 1 cup Garlic cloves (crushed): 3 Ginger (crushed): 1-inch piece Green chili (chopped): 1 Coriander powder: 1 teaspoon Cumin seeds: ½ teaspoon Turmeric powder: ½ teaspoon Red chili powder: ½ teaspoon Garam masala powder: ¼ teaspoon Oil: 1 tablespoon Water: 3 cups Salt, as needed Coriander leaves (for garnishing)
How To Prepare
2. Black Gram Fritters
What You Need
Black gram (rinsed and soaked for 5 hours): 1 cup Kale leaves: 1 cup Ginger: ½-inch piece Green chili: 1 Red chili flakes: 1 teaspoon Coriander (chopped): 2 tablespoons Onions (chopped): 2 tablespoons Lemon juice: 2 tablespoons Salt, as needed
How To Prepare
3. Black Gram Dosa
What You Need
Black gram (rinsed and soaked for 5 hours): ½ cup Idli rice (rinsed and soaked for 5 hours): 1½ cups Fenugreek seeds: 1 teaspoon Salt, as needed
How To Prepare Black gram is often compared to another closely related crop, the mung bean or green gram. The two species are similar and sometimes share the same local name. However, they are different in a few ways. Keep reading to find out.
Green Gram Vs. Black Gram
Black gram and green gram differ in the following ways: The two legumes only differ minutely. Therefore, including either of them in your diet will greatly help your health. Nonetheless, black gram might not be suitable for everyone and may cause certain side effects. Learn more in the next section. Pods are upright; Hairier than green gram Pods are pendulous
Possible Side Effects And Allergies
Black gram has a high protein content. Some of these proteins may cause allergic reactions. Several regions, including Asia and Australia, have reported black gram containing allergenic peptides. Hence, consuming black gram can induce allergic reactions in asthma and rhinitis patients (21), (22). Anecdotal evidence suggests that the symptoms could range from breathlessness to runny nose, itching in the mouth, and skin rashes.
Final Words
Black gram is a highly prized legume native to South Asia. It is a rich source of protein, minerals, vitamins, dietary fiber, and antioxidants, all of which contribute to a healthy body. Black gram also serves as a natural means to lower blood sugar levels, promote heart, liver, and bone health, and boost the immune system. However, black gram may cause allergies in some individuals, especially those with asthma and rhinitis. Consult your doctor in case of any adverse reaction. Is black gram good for hair? Yes. Applying black gram paste on hair may help treat dandruff and other hair problems (23). Is black gram hard to digest? No. Black gram is a rich source of fiber and easy to digest.
